30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
Post time to comments.
Scaling:
Beginner athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.
Beginner Option / 20-15-10 reps for time of:
AbMat sit-ups
Hanging knee raises
Wall-ball shots
♀ 6-lb ball
♂ 10-lb ball
"TECH-MOV"